{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.71999997", "endTime": "19.455", "body": "So are recording. So a couple of things just want to touch base on. See this is what's going to happen. Hello, Ellen. So put your mic on mute." }, { "speaker": "@paulthenutritionist", "startTime": "19.535", "endTime": "24.895", "body": "Someone else coming in. Okay. Right. I'm gonna crack on. We're recording." }, { "speaker": "@paulthenutritionist", "startTime": "25.2", "endTime": "41.985", "body": "Couple of things I just wanna get into before we we crack on. Prize draw is happening next week. For everyone who's checked in, I think everyone here has checked in every week. So prize draw will happen Monday. We'll do a Q and A at the end of this." }, { "speaker": "@paulthenutritionist", "startTime": "42.225002", "endTime": "62.379997", "body": "So in the chat box, as I'm going through things, feel free to ask questions, type them in. The other thing to say is for repeat, so for those who are twelve weeks plus, just think everyone's in here. So what I'm going do is I'm going to send you resources for anyone else. And at the moment, I've got a resource which is in design, which I think is the best resource yet. It's a 10 by 10 set of meals." }, { "speaker": "@paulthenutritionist", "startTime": "62.379997", "endTime": "87.909996", "body": "So breakfast, lunches, 10 lunches, 10 breakfasts, 10 dinners, 10 snacks. So I'm gonna send those to you all next week so you can kinda give feedback on those in case there's any changes. So if you're twelve weeks plus, those not on the call, you'll get those ahead of everyone else, and then we'll drip them the week after. The next call that we do in a couple of weeks is gonna be on burnout. The reason for that is I'll put in the group yesterday." }, { "speaker": "@paulthenutritionist", "startTime": "87.909996", "endTime": "121.1", "body": "This I think, to be honest, most of you are on your ass, but it's the time of the year. But, certainly, there are a good group here who are really struggling for one reason or the other, life situations, training too hard, couple of you in here are training very, very hard, work stress, life stress, the time of the year stress. It's just it's just one of those things. So we're gonna be doing a call in a couple of weeks, which is all about that. And the final thing to say is my videographer's leaving." }, { "speaker": "@paulthenutritionist", "startTime": "122.185", "endTime": "139.99", "body": "She is going to live abroad in the end of Feb, March. So need a videographer. So if anyone's listening to this or anyone on this call knows anyone, need them. Or if they're one of you who wants to start doing photography, that'd really helpful. Okay." }, { "speaker": "@paulthenutritionist", "startTime": "139.99", "endTime": "149.19", "body": "Right. So I've got some notes here. So you'll see me reading. I'm on a different screen. For those who weren't on the call the other week, we don't wanna do PowerPoint presentations because they're all very boring." }, { "speaker": "@paulthenutritionist", "startTime": "150.495", "endTime": "173.28", "body": "This shouldn't take too long, but I'm gonna talk through today's topic, which is fixing evening cravings. As I say, if I go through things and there are questions, feel free to ask questions. And at the end of this, if there's questions about anything else in particular, I have got a couple of questions which have come in. But if there's any questions about stuff unrelated to cravings, cool. We can unpick those." }, { "speaker": "@paulthenutritionist", "startTime": "173.36", "endTime": "193.515", "body": "I feel like, Ellen, picking you out, I said to you ask a question about something tomorrow, but I can't remember what it was. So we can you can either you've a choice to either unmute, whichever one did last time, or type it in the chat box. Doesn't really matter. So evening cravings. So I wanna specifically talk about evening cravings because I think a lot of people often struggle towards the back end of the evening." }, { "speaker": "@paulthenutritionist", "startTime": "193.82", "endTime": "246.415", "body": "And if you've had kind of relatively possibly and that's to be fair, this is most of us. If you've ever had kind of unhealthy relationships with food, whatever that looks like for you, whether that's overeating or undereating or dieting and coming off it, usually, it's evenings where things fall apart. And I'm certainly I've certainly got a client who isn't on this call who has been you'll know exactly who you are, who's been really, really struggling recently for various different reasons. And their food diary has has been showing that the evenings although they're typically really disciplined if we look over previous months, their food diary currently shows that the evenings are where they struggle the most. And it makes sense if you think physiologically because come the evening, if you're work because everyone, every single one of you has a really taxing job and you work really hard and you got families, got friends, you got hobbies, you got all sorts of things going on." }, { "speaker": "@paulthenutritionist", "startTime": "246.415", "endTime": "272.805", "body": "Now, what typically happens is you come to the back end of the day And traditionally, what will happen is that your decision fatigue is flawed. If you've gone to the gym, you're absolutely neck in terms of your energy. If you've had a really stressed day, your cortisol rises, it sinks, if your sleep's been shit. Basically, everything happens at the back end of the day. But often, we end up then thinking that it's a willpower problem when actually it isn't." }, { "speaker": "@paulthenutritionist", "startTime": "273.04498", "endTime": "288.37", "body": "If it was a willpower problem and that you could just sort it out by being more disciplined, you would have fixed them years ago. They wouldn't hit the same time every day. And also, when you go on holiday, all of your cravings would disappear. Right? So that tells us it's a signal." }, { "speaker": "@paulthenutritionist", "startTime": "288.37", "endTime": "324.46002", "body": "And this is what I'm really passionate about, as I said to you loads of times in in the craving guide, the craving toolkit, that this was a conversation that was had where I said to you all that with regards to craving, there's always reason for them. And it isn't a case of you're just lazy and greedy and all the things that we often tell ourselves. So what I wanna talk about today is, like, understanding that signal and then, like, fixing what the cause is and then making evenings kind of, I guess, relatively stable and possibly a little bit boring. So there's three reasons someone's just called him. There's three reasons why one sec." }, { "speaker": "@paulthenutritionist", "startTime": "326.375", "endTime": "339.31", "body": "Hold on. That's good. Yeah. So there are often three reasons why cravings will show up at nighttime. So you underate earlier without realizing, which is probably the most common problem that I find." }, { "speaker": "@paulthenutritionist", "startTime": "339.31", "endTime": "357.14502", "body": "So most people will think I ate loads and loads today. Somebody whoever has just jumped on, please put your, mic on mute. So often people will feel that they've under eat, they've overeat them. They think I've eaten loads today when actually what happens is breakfast is really lunch. Breakfast is usually relatively light." }, { "speaker": "@paulthenutritionist", "startTime": "357.225", "endTime": "389.025", "body": "Usually our lunches are either really tight or really light. I've found that working with all of you in all different shapes and sizes. I feel like regardless, most people either initially come to me and they're not having enough for lunch or they kind of sort their lunch out and it's quite tight. And then dinner happens and often dinners are there or thereabouts. But because the first half of the day has been relatively light, what happens is you get to about six, maybe even 08:00 and your glycogen's quite low, your blood sugars are low, and your brain is absolutely taxed." }, { "speaker": "@paulthenutritionist", "startTime": "389.025", "endTime": "411.645", "body": "And so what happens is that your body is essentially saying to you, we need energy right now to just get us through the back end of the day. And often, as I've said to you a few times before, that energy comes in form of those hyper palatable foods or chocolate. Right? We look to those those foods which are higher energy, that are dense in energy, and that's what often causes us to feel like we need to reach for the biscuits. We need to reach for the chocolates." }, { "speaker": "@paulthenutritionist", "startTime": "411.645", "endTime": "450.71002", "body": "It's not that you're necessarily broken. It's just the case of your your body literally is just craving that energy because your blood sugar levels have been like that. So the second thing is decision fatigue, and this is something that I'm really passionate about at the moment for all of us. So if you think of a typical workday, if you've got family, if you've got a stressful job, which many of you do, if you commute to work, if you've been sat on your screen all day, you know, if you've been juggling this, that, and the other, you've made hundreds of decisions, you've worked all day, you've managed people, you've managed kids, you've managed emails, you've managed stress, come the evening, your brain wants really simple dopamine. So those ultra palatable foods, again, will give us that kind of instant relief." }, { "speaker": "@paulthenutritionist", "startTime": "450.87", "endTime": "469.13498", "body": "And that is just biology. And what happens is typically we we find that we haven't potentially fueled ourselves as kinda consistently enough throughout the whole day so that come the evening time, we end up again leaning into those ultra palatable foods. The third reason. So food is often doing an emotional job. Excuse me." }, { "speaker": "@paulthenutritionist", "startTime": "469.13498", "endTime": "486.24", "body": "So evening food often creates that relief, creates that comfort. We kind of feel that it's time to switch off and it's at that me time. But if food was the only thing doing that job, then cravings would always win. So it's about this just kind of looking at what's going on there. Sorry." }, { "speaker": "@paulthenutritionist", "startTime": "486.24", "endTime": "510.53998", "body": "I thought someone else just jumped in them. And just ensuring that we are, we're tackling those as kind of creep so that we're not just leaning on food thinking that that's the only answer. Finally, we don't so having rules like no eating after 07:00, no sugar, no snacks will never work. And that's something, again, that I've spoken to quite a lot of you about. We never wanna cut out food." }, { "speaker": "@paulthenutritionist", "startTime": "510.53998", "endTime": "539.44", "body": "I had a conversation with one of you this morning in your check-in where I said, and actually I've had a conversation with a couple of new people as well who've been in similar situations where I've said, we don't wanna be cutting those foods out. What we wanna do is we wanna look to, I often say to you that we want to be mindful of them and structure it in and consider it. Now, as opposed to there's two things we can do. We can either anticipate what we're gonna have. So Ellen won't mind me saying we have this joke about a month ago where we got really tied up on a Kit Kat for absolutely no reason." }, { "speaker": "@paulthenutritionist", "startTime": "539.44", "endTime": "558.78", "body": "And I said to her, it's okay to have a Kit Kat, but where are we having it? And that is the reality of things. It's about us just anticipating it. So we're not having reactive eating because it's that reactive eating that both psychologically and physiologically causes us to feel like we're in that spiral. The other thing that we can do so let's say you are someone who I don't know." }, { "speaker": "@paulthenutritionist", "startTime": "559.5", "endTime": "583.68005", "body": "Once you're when your emotions are tough or when you've had a really stressful day, you find yourself feeling like you can't stop eating chocolate biscuits. And if they're in front of you, you've just got to gobble them up. Now what we can do in that scenario is look for kind of alternatives. So you can get, I don't know, an Audi, can get like little packets of chocolate biscuits that are for kids' lunch boxes. Because then you're fulfilling that psychological craving, but again, it's portioned." }, { "speaker": "@paulthenutritionist", "startTime": "583.68005", "endTime": "603.40497", "body": "And again, it allows you to get into that control of understanding and taking that decision away from you because it's already sorted. And again, it's considered. And it's that lack of consideration that kind of leads us to feeling like we're completely out of control. But also rules like saying no eating after 07:00. That doesn't work either." }, { "speaker": "@paulthenutritionist", "startTime": "603.565", "endTime": "622.605", "body": "Having no sugar. I'm going to cut out sugar. Well, that doesn't work because we literally need glucose to function mentally. Having no snacks. You will find that every single one of you, I talk you through snacks and how important snacks are because we we just have breakfast at in the morning, then we have lunch at 01:00 in the afternoon, and then we have dinner at 06:00." }, { "speaker": "@paulthenutritionist", "startTime": "622.605", "endTime": "647.575", "body": "There's huge gaps there, which leaves us vulnerable to probably craving foods. And I always say to her, never want you hungry, and I never want you feeling like you're you can't control what you're putting in your mouth. And the way we do that is just keeping that balance as consistent as possible. Because what happens is that when you do have these rules and they don't fix what the initial cause is, they probably increase the restriction, and they increase the rebound of eating. So it's called the cat string theory." }, { "speaker": "@paulthenutritionist", "startTime": "647.895", "endTime": "664.77", "body": "And it's a theory that if you hold a piece of string over a cat just out of reach, it'll go for it. And it would just be doing everything it can to get it. But if you just drop that string and give it to the cat, it's not interested anymore. And that's what we're trying to do. We're trying to allow you to have the foods that you enjoy, but it's just about considering it." }, { "speaker": "@paulthenutritionist", "startTime": "664.77", "endTime": "683.03503", "body": "Like, okay, well, cool. I'm going to have, again, in our example, we're going have a Kit Kat where how are we going to make it? So it's not going to be cause us to end up having a whole packet of KitKat. It's not just going to destroy our energy. So what I want to talk through today is when I put together a five step framework, which is kind of adapted from the Cradence toolkit that I've spoken to you about before." }, { "speaker": "@paulthenutritionist", "startTime": "683.195", "endTime": "698.87", "body": "So the first thing is to front load our fuel. As I said to you, many of your breakfast, because I'm really bullish on it. Many of your breakfasts are quite good. Usually if you're, I'm gonna say post eight weeks, we don't really talk about breakfast too much, do we? Unless you've had the same breakfast for eight weeks and we might consider it." }, { "speaker": "@paulthenutritionist", "startTime": "698.87", "endTime": "742.385", "body": "But most of you are good at breakfast, which I'm really proud of you for. But equally what happens is that we have a good breakfast, lunches sometimes are a little bit weak, and then dinners are usually when most people have their main meal. So what I want us to kind of, if you're finding yourselves having evening cravings, and again, it's not necessarily happening every day, but in times of stress, you may find you're having evening cravings, whether that's because you haven't had time to consider what you're eating for the week or whether you haven't eaten because you've been so busy at work that you haven't perhaps eaten as stable as you wanted to, or whatever reason. If you're finding yourself having a couple of days where you're craving things in the evening, there's five things I want you to do. The first thing is to look by 4PM, four or 5PM, try and consume about 75% of your calories." }, { "speaker": "@paulthenutritionist", "startTime": "742.54504", "endTime": "764.005", "body": "So ensure that they're pretty much done by four or 5PM. Make sure you have that proper lunch. Sometimes I find that a few of you cut carbohydrates out at lunchtime. And again, that leaves us quite vulnerable because we're having protein carbs and maybe some fats in the morning. You have a mid morning snack, some of you, and then come lunchtime, you just have in maybe some protein, minimum carbohydrate, and a bit of salad and veg or whatever." }, { "speaker": "@paulthenutritionist", "startTime": "764.005", "endTime": "780.20996", "body": "So we wanna make sure that we're keeping our lunch as fulfilled as possible. And then we have that planned afternoon snack. Because if you're saving calories for later, all you're doing is setting cravings up. And if your evenings are quite chaotic, it's probably that we need to sort stuff earlier on in the day. Remember what I say to all of you." }, { "speaker": "@paulthenutritionist", "startTime": "780.20996", "endTime": "799.305", "body": "We want to support future you. I said a thousand times the reason why I'm quite lazy when it comes to my lunch times is because I don't wanna have to rely on future Paul. Because if I say that tomorrow lunch tomorrow is a bad example because it's Saturday. Let's say Monday lunch, I'm sat there and I'm thinking, right. At one theater, I'm gonna have some lunch." }, { "speaker": "@paulthenutritionist", "startTime": "799.305", "endTime": "816.29004", "body": "I'll deal with it tomorrow. I know that if I've got a day like today where I've had check ins, I'm talking to you guys, I've had two calls, I've got a call after this, I've got a meeting later on, all of these things are happening. If I've got half an hour for lunch and I go downstairs, I'm like, right, what am I gonna eat? I'm probably gonna make poor decisions. And those decisions will be I'll be snatching at things." }, { "speaker": "@paulthenutritionist", "startTime": "816.29004", "endTime": "838.07", "body": "I'll be throwing stuff together. And therefore, I'm probably not gonna make decisions that are gonna support my energy. So what we wanna do is ensure that we eat a real dinner, not a diet dinner. So a proper dinner is to ensure that we have protein, carbs, some fat, and some volume, not protein and veg only, not tiny portions, and not to kind of see how hungry I am. That goes for lunch as well." }, { "speaker": "@paulthenutritionist", "startTime": "838.07", "endTime": "861.855", "body": "We wanna make sure that we have a proper lunch and a proper dinner so that, again, we're keeping it as stable as possible. Remember I've said to every single one of you that when you work with the nutrition, it's pretty boring. The more boring you can be in terms of your structure of your meals, the better. Now I'm not suggesting that your lunches need to be huge and your dinners need to be tiny. I'm saying that our lunches just maybe need to have a little bit more substance if you're finding come the evening that you're craving things." }, { "speaker": "@paulthenutritionist", "startTime": "862.52", "endTime": "887.295", "body": "As I said earlier on, planning the craving is really important. So most people say I'm trying not to snack at the moment, but a better approach is we plan that snacking. And it's really important that we anticipate that. So we know that, I don't know, this evening I'm gonna have X after my dinner or I'm gonna have x between lunch and dinner or I'll come home from the gym, I'm gonna have a couple of crackers and some cheese or something because I like that crunch. But it's pre thought about maybe even pre logged and it's eaten with intention." }, { "speaker": "@paulthenutritionist", "startTime": "887.615", "endTime": "908.42505", "body": "So, you know, there's loads of things that you can do there that we spoke about before. And, again, in the 10 by 10 meal framework, I've been really meticulous to ensure that the snacks are a little bit more exciting. So they're not things which are like, I don't know, yogurt and fruit. They're things which you know, a little bit of chocolate in there, but we have chocolate, and we bundle it. So we have chocolate with x, and I'll show you that next week." }, { "speaker": "@paulthenutritionist", "startTime": "908.905", "endTime": "932.61", "body": "What you can also do, which is something which I think is quite helpful if you find that you've had a good day of eating, you think that your energy is pretty stable, but you still because you're in a psychological habit of finding that you you just cannot resist in the evenings, then what you can do is you you can say to yourself, right. Well, I'll tell you what. After dinner, the kitchen's closed. And that's it. I'm just gonna say kitchen's closed." }, { "speaker": "@paulthenutritionist", "startTime": "932.61", "endTime": "947.71497", "body": "I've had clients before we brush their teeth after dinner because they know that once they do that psychologically, they're teaching their body dumb. Have a herbal tea, sit somewhere that isn't the kitchen. So once you've had your dinner, that's it. It's closed. Remember, it takes a good twenty to thirty minutes for your body to register that you'd eaten." }, { "speaker": "@paulthenutritionist", "startTime": "947.71497", "endTime": "965.57", "body": "So if you have had dinner, don't then instantly go for that dessert, sit there, let it digest, and then just consider things. The other thing you can do is replace the Sorry, replace the job that food is doing. And this is something that I referred back to earlier. So what does evening food do for you? So often it's a comfort thing." }, { "speaker": "@paulthenutritionist", "startTime": "965.57", "endTime": "982.23", "body": "It's to switch off. It's reward. It's relief. So what we wanna do is potentially build a non food switch off habit, even if it's five minutes. So going for a walk, stretching, playing some games, journaling, having a chat with your partner, watching a TV program, you know, reading a book." }, { "speaker": "@paulthenutritionist", "startTime": "982.47", "endTime": "1000.525", "body": "Somebody, I can't remember who started doing puzzles, you know, like just things which are just gonna give your brain that reward. Obviously, what I don't want you doing is I in the evening is flicking on social media or that is that kind of quick dopamine release, But it's just about psychologically teaching yourself. I've had a really good day of eating. I'm feeling fulfilled. I've hit my calories." }, { "speaker": "@paulthenutritionist", "startTime": "1000.525", "endTime": "1008.74005", "body": "I've been balanced. I know I probably don't need anything else. I'm not hungry. And that is the other thing. Are you actually hungry, or is it just a habit?" }, { "speaker": "@paulthenutritionist", "startTime": "1008.82", "endTime": "1035.355", "body": "If it's the latter, then again, we can tune in and be like, I probably just want a bit of a dopamine release, so therefore, we can look at doing other things. And then the final thing is there's two types of evening hunger, as I say, that physical hunger, which will come gradually, and your stomach will growl, and you get that low energy. So, you know, that is where you've digested your food and you've thought about it, you're like, yeah. I am definitely hungry. I've left it ten, fifteen minutes." }, { "speaker": "@paulthenutritionist", "startTime": "1035.435", "endTime": "1051.5", "body": "So, actually, I probably do need to eat, so I'm gonna consider what I'm gonna have. Or there's that mental hunger that, you know, which comes on really suddenly. It's specific food driven. It's psychological, and it's very boredom driven. I had a conversation with somebody in the last week where we're talking about working from home." }, { "speaker": "@paulthenutritionist", "startTime": "1051.865", "endTime": "1076.54", "body": "And when you work from home, because you don't have those water cooler moments, what happens is you're in front of a computer most of the day. So you're just on your own. And, usually, you actually work a little bit harder when you're in front of a computer because you rec excuse me, you recognize your own procrastination. And then you're more likely to go downstairs and just kind of walk around and, you know, look in the kitchen cupboards, and you just end up eating because you're bored. And you don't realize it, but you're just looking for a distraction." }, { "speaker": "@paulthenutritionist", "startTime": "1076.54", "endTime": "1102.72", "body": "Whereas if you're in the office, many of you who have a office and a homework split, usually when you're in the office, it's a little bit easier because you've got that structure in place and you know what you want to do. And so it's really important that we recognize that psychological hunger and that physical hunger so that we get that structure. And most people will confuse the two, and then you end up feeling quite guilty. So it's about just checking in with yourself from being like, am I actually hungry, or is this boredom? And if it's boredom, we just need to rechannel it." }, { "speaker": "@paulthenutritionist", "startTime": "1103.36", "endTime": "1116.485", "body": "So what not to do? Quick fire section here. So I don't want you to skip dinner to save calories. I don't want you to drink coffee to suppress an appetite. I don't want you to eat standing up in the kitchen." }, { "speaker": "@paulthenutritionist", "startTime": "1116.485", "endTime": "1130.06", "body": "This is really important. I don't want you to eat from packets. I don't want you to punish yourself the next day. So these all make cravings worse. What we want to do instead and actually, what success is is never wanting the snacks." }, { "speaker": "@paulthenutritionist", "startTime": "1130.06", "endTime": "1141.9349", "body": "Right? It's not never wanting the snacks. It's not feeling no hunger at all. It's not having perfect days and perfect eating. It's okay to want these types of food, but it's about where do they fit into our structure." }, { "speaker": "@paulthenutritionist", "startTime": "1142.175", "endTime": "1162.12", "body": "It's us trying to remove that reactive eating. We just want to ensure that we are having fewer cravings and it doesn't escalate. And, actually, there's a there's a natural stop point. And we don't end up in this this cycle of, like, this binge and restricting and this guilt spiral. And the way that we do that is just being more considerate than we structure what we're doing." }, { "speaker": "@paulthenutritionist", "startTime": "1162.76", "endTime": "1200.075", "body": "So one thing I want you to kinda take from this, one of these many things is look at your if you are finding that at the moment, for one reason or another, your days are quite chaotic, perhaps you've had a really stressful time of it at the moment, this month's been challenging for many of us, just consider. If you're finding yourself perhaps a couple of days in a row, craving certain types of foods in the evening or reaching for those sugary snacks, look at your report to me. But what you can do is look at your food diary and just assess where am I currently at. So are there certain foods where perhaps my lunch has been a little bit light? Perhaps I missed that snack." }, { "speaker": "@paulthenutritionist", "startTime": "1200.075", "endTime": "1218.6", "body": "Perhaps the snack that I had was just a chocolate biscuit, so I never speak and have that sugar up and down. Perhaps my dinner wasn't actually properly fueled. Perhaps I haven't planned an evening treat. And, actually, I do fancy it, and it would fit quite nicely after my dinner. Perhaps I haven't been sleeping too well at the moment." }, { "speaker": "@paulthenutritionist", "startTime": "1218.765", "endTime": "1241.2299", "body": "We don't wanna try and fix everything. We just need to address what the problem is. Remember what I say to all of you, and that is that every single craving has a reason, and it's about us just unpicking it. And, of course, as I've also said many, many times, what I want you to do is to feel comfortable reaching out to me, as many of you do, and just being like, last night, really struggling. I was just have this desire for x and this desire for y." }, { "speaker": "@paulthenutritionist", "startTime": "1241.23", "endTime": "1256.9049", "body": "And what we can do is usually unpick it, and that's something which most of are really good at reacting to. So that is pretty much it. I have been sent some questions, but I'm gonna check-in the chat box, see if there's anything. Brilliant. Elena, BS, Cascades, they're very good." }, { "speaker": "@paulthenutritionist", "startTime": "1257.065", "endTime": "1270.41", "body": "So what I'm gonna do is I'm gonna, go through some questions here. So if I'm generally hungry in the evening, what do I do? Okay. So if you're genuinely hunger hungry in the evening, then you eat. Right?" }, { "speaker": "@paulthenutritionist", "startTime": "1270.41", "endTime": "1286.775", "body": "So real hunger isn't something to ignore or to push through. The key is recognizing why it's happening, and there's always a reason. And, again, that reason is usually our lunch was too light. Perhaps our day wasn't as structured as we wanted, or perhaps there wasn't a planned afternoon or evenings. That or maybe even your dinner wasn't enough." }, { "speaker": "@paulthenutritionist", "startTime": "1287.3401", "endTime": "1320.0599", "body": "But, again, we can unpick it further. If your energy has been absolutely fucked all week, your sleep has been shit, and your stress has been really high, then probably we're just under fueled. Where we seem to fall into this trap is, like, we feel that so there's certainly somebody who's relatively new to the group where I we had a conversation last week about some of your days are really active, and then other days you have an admin day, and you know who you are. And where we fall into this trap, we feel like, well, if we've got an admin there, I haven't actually expended any energy. So why am I hungry?" }, { "speaker": "@paulthenutritionist", "startTime": "1320.14", "endTime": "1335.395", "body": "But actually, when it's taxing, your brain literally fuels off glucose. So if you're not giving your body what it needs, then what typically happens is that you just have to feel you crash. Should I stop eating after a certain time? No. Like, time rules as in literally no carbs after 08:00." }, { "speaker": "@paulthenutritionist", "startTime": "1335.395", "endTime": "1343.315", "body": "That's absolute bollocks. Doesn't do anything. All that's gonna happen is that it's not gonna fix your cravings. It'll just delay them. Your body doesn't know what time it is." }, { "speaker": "@paulthenutritionist", "startTime": "1344.46", "endTime": "1354.86", "body": "It knows how much you've eaten, how stressed you are, and, essentially, how tired you are. Snacking at bedtime. Hold on. Snacking. Snacking at night." }, { "speaker": "@paulthenutritionist", "startTime": "1354.86", "endTime": "1369.355", "body": "Bad. So snacking isn't the problem. As I said, it's just the unplanned and reactive snacking, a planned evening snack. Yeah. So with regards to snacks kind of post dinner, again, it doesn't necessarily matter." }, { "speaker": "@paulthenutritionist", "startTime": "1369.355", "endTime": "1401.89", "body": "You obviously don't wanna have too much sugar after dinner because that's gonna impact your sleep. But also as well, we we don't wanna be if you're finding yourself too hungry because your dinner wasn't big enough, then, again, you might wanna top it up. And there's various different things that you can embed there. The 10 by 10 snack framework well, meal framework, which I'm gonna send you in the next week or so, that's got loads of really helpful snacks in. But, again, as I said at the start of this call, again, picking on Ellen again, we we would have a sugary chocolate bar post dinner because it's not gonna touch sides because you've had a full meal." }, { "speaker": "@paulthenutritionist", "startTime": "1401.89", "endTime": "1412.9451", "body": "You've had that protein. You've had some fiber in there. So, again, it's gonna slow the absorption of those blood sugars. So you're not gonna get that energy response. Should I just drink water or tea instead?" }, { "speaker": "@paulthenutritionist", "startTime": "1412.9451", "endTime": "1435.26", "body": "So water and tea are great. Obviously, not caffeinated tea, which they're great after hunger. Once hunger's been dealt with. But if you're actually hungry, then fluids probably aren't gonna work. What I will say is if you're dehydrated, so if you haven't been drinking enough, then it's very likely that it will probably mask itself as hunger, but most of you are pretty good at hydrating yourself throughout the day." }, { "speaker": "@paulthenutritionist", "startTime": "1436.365", "endTime": "1447.565", "body": "So that is it with all of our questions. Is there any questions or anything that you want me to touch on? And then what was your example from this week? You can unmute yourself if you like." }, { "speaker": "Ellen", "startTime": "1448.2001", "endTime": "1469.7849", "body": "Yeah. It was the other night when it got to the end of the day and I was really tired and really grumpy and had to make dinner, and then I just was in a strop about it all and wanted to just eat. I didn't weigh any of it. I just it was it's all, like, healthy food in moderation. Like, it was a whole balanced meal, but I just didn't care." }, { "speaker": "Ellen", "startTime": "1469.7849", "endTime": "1483.22", "body": "And I just loaded it up and just sort of felt like I just stuff my face, and it's partly that, like, comfort of it and, yeah, just feeling tired. And so, yeah, that's kind of how I kept that." }, { "speaker": "@paulthenutritionist", "startTime": "1483.38", "endTime": "1487.14", "body": "Tired after it or tired before it? Before it. Yeah. Yeah. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1487.14", "endTime": "1490.1799", "body": "Yeah. Did you feel fulfilled after you'd had your dinner?" }, { "speaker": "Ellen", "startTime": "1490.1799", "endTime": "1507.09", "body": "I mean, I felt stuffed, but it was quite high carb as well, so I which is not what I'm really used to. It was a big bowl of pasta, and so I think that had a knock on effect for a couple of days as well. So it's been hard to then drag myself out of out of that sort of slump I'd got into." }, { "speaker": "@paulthenutritionist", "startTime": "1507.73", "endTime": "1510.21", "body": "A year ago, what would you have done in that scenario?" }, { "speaker": "Ellen", "startTime": "1510.2101", "endTime": "1513.09", "body": "Just carried on eating like that for probably weeks." }, { "speaker": "@paulthenutritionist", "startTime": "1513.3301", "endTime": "1523.125", "body": "Yeah. And I think most of us can relate to that. Right? It's it's very normal that sometimes, you know, if you've you've got low energy, perhaps you're not prepared. A knife happens." }, { "speaker": "@paulthenutritionist", "startTime": "1523.125", "endTime": "1537.38", "body": "Right? I've I'm not expecting everyone to prepare your meals every single week, but sometimes we just need to just ensure we're getting those basics in and we just deal with the consequences afterwards. Stu, you put your hand up. You can unmute yourself. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1537.38", "endTime": "1538.1", "body": "Hi. Yeah. I think" }, { "speaker": "Stu", "startTime": "1538.1", "endTime": "1568.52", "body": "one thing I've realized I've been doing is because I know that I'm potentially gonna have cravings in the evenings, I've been holding calories back for the evening meal, almost like holding like a thousand calories back at that evening time, thinking I've got to prepare myself in case that happens. And, yeah, sending through your message today, it's made me realize that actually, that's completely the wrong way because I'm just underfueling myself during the day, which is then just making that happen even more in the evening. So anyway, it's been really interesting to hear and listen to this today." }, { "speaker": "@paulthenutritionist", "startTime": "1568.955", "endTime": "1595.74", "body": "Yeah. So a bit of context on Stuart's situation at the moment. He's just found himself for various different reasons just being like as he said, he's having cravings at the back end of the day. And, actually, Stuart's been with me for a long time now, and we've almost, like we kind of just forgot about the basics here. And, actually, when I looked at his food diary today, as he said, what's happening is that he knows that come the evening, because of various of them, where it stresses, life stresses, all sorts of things are happening in us in this time of year." }, { "speaker": "@paulthenutritionist", "startTime": "1596.095", "endTime": "1624.67", "body": "But what happens is come the evening, he's finding himself craving because his energy is just on the floor. And what he's been doing is trying to be smart by saying, okay. Well, I know that's gonna happen. So I save my calories in the evening when actually, as I said, what we need to do is look at what's happening at the start of the day. So looking at our breakfast, looking at our lunch, and making sure that we're keeping remember, we're keeping that line as straight as possible with our calories and the food that's coming in so that we're not having these moments of up and down, up and down." }, { "speaker": "@paulthenutritionist", "startTime": "1624.67", "endTime": "1657.315", "body": "And that's super, super important because what we never want is the other thing that happens if you have too much food in one go, whether that's first thing in the morning or often people will have it in, excuse me, the evenings is two things happen. Otherwise, what firstly, that happened is you wake up the next morning probably quite full. So you'll either be forcing breakfast in you and then you won't eat because your body is completely full from the previous twelve hours or you just don't eat anything at all. And then your body then gets into this cycle of knowing it's gonna have a thousand calories in the evening. And that again will impact sleep." }, { "speaker": "@paulthenutritionist", "startTime": "1657.315", "endTime": "1682.09", "body": "If you're having a thousand calories, you know, or even half your calories, if you're only having, I don't know, whatever calories a day. But if you're having a large proportion of calories for your dinner, what happens is that's gonna impact your sleep because your body's not gonna able to digest it. So what we want to do is just try and keep that balance as much as possible. Now organically, dinners are probably where you're gonna have your biggest meal. But what we want to ensure happens is that we're keeping it as steady as possible." }, { "speaker": "@paulthenutritionist", "startTime": "1682.09", "endTime": "1700.5898", "body": "And that's super important because we wanna keep that boring line as straight as possible, if that makes sense. There's something that I want to share, and this is a request of someone. Think where's where has Molly gone? Molly was there a minute ago. So right." }, { "speaker": "@paulthenutritionist", "startTime": "1700.83", "endTime": "1741.5049", "body": "So both both Vernon and Stuart, I think you you know the you can already now see this. I wanna share on the phone sorry, on audio for those not here, how to change your Nutracheck nutrients on the screen. So for those of you who don't know, you can change what's on the screen, so that you can you can have a choice of what nutrients that you see. So I'm gonna talk you through it. So when you pull NutriCheck up, if you press the blue grid, which is the top right, and then if you go to diary preferences, you click that, and then you can click nutrient choices." }, { "speaker": "@paulthenutritionist", "startTime": "1741.745", "endTime": "1760.75", "body": "And I would it all depends on you as people. I would say, if you've been with me for longer than I'm gonna be honest, longer than eight weeks, most of you hit your protein. I would say that fiber is something that most people struggle with. Calories are always kind of boxed up at the bottom anyway. You could keep calories." }, { "speaker": "@paulthenutritionist", "startTime": "1760.75", "endTime": "1782.5999", "body": "You can have four options. I would probably have maybe calories, fiber, carbohydrate to make sure you're eating enough, and maybe fats if I've ever had a conversation with you about either not getting enough fats in or maybe too much saturated fat. But, yes, you can change. You can add, different nutrient goals. So to clarify, that's blue grid." }, { "speaker": "@paulthenutritionist", "startTime": "1782.6", "endTime": "1808.06", "body": "Go to the bottom, nutrient choices, and then you can change those. So, therefore, you can see up to four different, diary options. Again, to clarify what I said at the start of this call, prize draw is gonna be next week. We're gonna review your weight targets because it's the end of the month. For those who came on the call a little bit later on, I've created a resource, switched to 10 by 10 meal resource, 10 breakfast, 10 lunches, 10 dinners, 10 snacks." }, { "speaker": "@paulthenutritionist", "startTime": "1808.06", "endTime": "1827.245", "body": "It's with a designer at the moment, so that'll be done the next week. If you're twelve weeks plus, you're gonna get access to those. And the next call we're gonna do is gonna be on burnout relief, and I'm doing some research about that, and it's fascinating. I think a lot of us will will get a lot from that. But if there's any other questions, let me know." }, { "speaker": "@paulthenutritionist", "startTime": "1827.245", "endTime": "1839.98", "body": "Other than that, been a good month. Got a good month ahead of us. Trust me. The the lights are getting the nights are getting lighter. So this shit period that no one enjoys is it's it's coming." }, { "speaker": "@paulthenutritionist", "startTime": "1839.98", "endTime": "1850.895", "body": "Right? Spring is around the corner. But there is a reason why everyone's feeling a little bit low and a little bit sluggish at the moment. It's just a just a shit time of year, so we just gotta ride it out. Make sure you're taking your vitamin d." }, { "speaker": "@paulthenutritionist", "startTime": "1850.895", "endTime": "1861.1349", "body": "Make sure you're hitting your calories. But if there's nothing else, thanks for those who are here. Molly, where are you? You were here, and you just disappeared. So, yeah, any other questions, let me know." }, { "speaker": "@paulthenutritionist", "startTime": "1861.215", "endTime": "1866.43", "body": "And I'll speak to you all in the next week, and I'll I'll speak to you speak soon. Thanks very much." } ] }